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Exercise Scientist and S & C coach Jon Denoris presents a research round up and workshop on Ivy & Portman's "Nutrient Timing" concept. Presented on behalf of Kinetica Sports.
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It’s not what you eat
but when that matters !
Understanding the importance of Ivy & Portman’s theory of “Nutrient
Timing”
By Jon Denoris
Some Support…
“Nutrient Timing represents the next important nutrition concept
in the 21st century”William Kraemer PHD Professor , University of Connecticut
“Dr’s Ivy & Portman take sports nutrition a new level. A must read for the strength coach and athlete”
Michael Stone PHd Head, Sports Physiology US Olympic Committee
What is Nutrient Timing?
The application of knowing what to eat and
when to eat before, during and after exercise
Designed to help you achieve your most advantageous exercise performance and recovery
3 Misconceptions
For exercise lasting less than 45 mins water is fine
You have 18-20 hours after a workout to restore your muscles
CHO is the nutrient for aerobic athletes Protein is the nutrient for strength
athletes
Hormones & Exercise
Insulin “anabolic controller”
• Transporter promotes either fat OR protein storage
• glucose uptake, glycogen storage
• protein synthesis & AA transport protein degradation
• cortisol release
How insulin increase net protein gain
3 Phases
1.Energy Phase
2. Anabolic Phase
3. Growth Phase
ENERGY PHASE
-10 mins until to end of workout
Multi nutrient supplement (CHO + PRO + MCT) 30 mins prior increased vertical jump power & no. of reps at 80% 1RM
(Kraemer et al 2007)
it also growth hormone & testosterone
(Protein) 12 week study Strength and lean body mass (Candow et al 2006)
10 week study body mass fat free mass, IGF1, mRNA, & myofibrillar protein (Willoughby & Stout 2007)
pre & post CHO + PRO + CR lean body mass, 1RM, type II fibres, muscle Cr, PRO synthesis
Cribb et al 2006
Quick word about cardio
Interesting study by (Saunders et al)
ADDING PRO to CHO 29% & 40%
improvement in performance 83% less
muscle damage
Energy phase & strength training
CHO before & during maintains muscle glycogen & enhances the benefits of training (Haff et al)
Baty et al found anabolic hormone insulin & levels of cortisol in CHO & PRO V CHO ALONE
2 studies by Bird et al ;cortisol 105% in placebo BUT ONLY 11% in CHO & 7% in CHO + EAA levels of 3methyl-histidine reduced by 27%
CHO & PRO 26% markers of PRO breakdown & type I, type iia, type iib cross sectional areas
Effect on muscular endurance
Blunting the effect of cortisol
Bishop et al
Energy phase
ANABOLIC PHASE
The 45 mins window(the most important phase)
Importance of immediate cho/pro supp (anabolic phase)
Levenhagen et al
Effect of supp type on insulin response
Zawadzki et al
Markers of muscle damage
Siefert et al
Don’t Wait !
Ivy et al CHO + PRO + FAT immediately after exercise provoked a greater insulin response
Berardi et al even greater levels of muscle glycogen resynthesis and protein synthesis when BCAA’s added immediately post exercise
TAKE HOME : increasing concentration of amino acids in blood important for promoting increases in lean tissue and improved body compostition
Practical Approach
Consume a CHO +PRO in 3:1 or 4:1 ratio within 30 mins.
This translates into 1.2-1.5gms/kg simple CHO
.3-.5gms/kg PRO + BCAA’s
End of the anabolic phase to the start of next workout
GROWTH PHASE
a. Insulin resitance
b. Prolonged insulin sensitivity
Effect of amino acid level on protein synthesis
Whey V Casein
Whey fast releasing – better for synthesis
Casein slow releasing better for attenuating protein breakdown
Casein may be better overall for protein balance (Boirie et al 1997) (dangin et al 2001)
Creatine gives more benefits
(Cribb et al) greater changes in CR + PRO + CHO over Cr, CHO or PRO alone. Body mass fat free mass and favourable body comp changes
Content of growth phase supp
conclusions
Prolonged >60-90 mins exercise will deplete energy and prudent timing can offset this
During intense exercise regular 10-15fl/oz 6-8% CHO should be taken every 10-15mins to sustain blood glucose
Minimize fructose as it can cause GI upset/absorbed slowly
Adding Protein .15-.25g/kg/day to CHO at ALL time points especially post exercise is well tolerated and may promote greater glycogen restoration
6-20g EAA’s 30-40 g of high GI CHO within 3 hours and immediately before exercise significantly stimulates protein synthesis
Daily post exercise ingestion of CHO + PRO increases strength & lean tissue and body fat % during regular resistance training
Whey & Casein differ in kinetic digestion patterns
Adding CR to CHO & PRO facilitates greater adaptations
Inclusion of small amounts of fats (MCT) may help further
Irrespective of timing 3:1 or 4:1 CHO to PRO snacks and feeding promotes recovery
Snack IdeasEnergy bar and sports drink
2 slices of wholegrain toast and 2 tablespoons of peanut butter
Orange and ½ cup of low fat cottage cheese
1 cup of cooked oatmeal and ¼ cup raisins
2 egg omelet with 1 cup fresh veggies 1 whole-wheat muffin
¼ cup of nuts and a medium apple
Hard boiled egg and ½ whole-wheat bagel
Pita bread and ½ can of tuna
THANK YOU !
www.kineticasports.comwww.clubfiftyone.co.ukjon@clubfiftyone.co.uk
@jondenoris